Training during illness

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Maybe each athlete faced with an issue like – cold. And as a rule, there is not at the most opportune moment (although it is not even logical to present the most opportune time for the disease, as we it do not fit into the plans). Now let’s talk about: What should be the training during his illness? and whether it is possible to train during a cold?


In a time of illness, your body is under stress. He is weakened, increased heart rate, shortness of breath a little, etc. Your immune system is being seriously tested. In addition, all the resources of the body aimed at recovery and excess stress (such as exercise) will only harm, and to take away the right resources.


So it turns out, exercise during an illness are prohibited? Yes and no. It all depends on how strong your cold.


If you are a bit unwell (no pronounced fatigue, temperature and other severe symptoms), it is possible to train. Yet training should be other (lighter). And if you have a serious flu (eg influenza), the training – are contraindicated. It should be treated!



What should I do if the disease has just appeared (you feel you are getting sick)

With the first arrival of the disease (with the first slightest symptoms) should switch to a lighter training, namely: lower operating weight (shook 80kg * 8 times, is now working with 65 – 70kg * 8 times) and the intensity of training (resting 60 seconds between sets now rest 90 – 120 seconds). Accordingly, if increased vacation, then you need to reduce the number of exercises and approaches (which would exercise no more than 60 minutes).


This approach to training is needed to ensure that he would not enter the body into a state of extreme stress (because the disease itself is a stress), and leave him the necessary resources for recovery.


Training during illness (recommendations):

  • increase upot liquid sumption per 1 liter (before drinking 2 – 3 liters per day, now it is necessary to drink 3 – 4 l)
  • take higher doses of vitamin C: 2000 – 3000 mg per day (it is proved that in the early stages of the disease, higher doses of vitamin C contribute to rapid recovery)
  • take vitamin – mineral complex
  • include in your diet: garlic and onions
  • sleep not less than 8 hours (best 9 – 10 hours)


By following the above recommendations, you will be able to prevent the development of disease, and within 4 – 5 days (from the time of the first symptom) can return to their (heavy) training.



Okay, but what if you are already sick specifically?

If you have a bright in yrazhennaya weakness, snot, temperature and other symptoms, then there is need to stop exercising. Even light training – is prohibited!


Strongly simple but gives a strong complications of cardio – vascular system and the whole body. Any workout during illness (whether they are light or God forbid – heavy) lead to negative consequences (especially for cardio – vascular system). I think health is still more training.



During his illness, do the following:

  • abandon Telegram ‘s physical activities (even light)
  • comply with bed rest
  • drink plenty of fluids (3 – 5 liters per day)
  • take vitamin – mineral complex
  • additionally taking vitamin C at dosages of 1000 – 1500 mg
  • include in your diet: garlic and onions
  • sleep not less than 9 hours at night (preferably 10 hours), and if possible to sleep 1 – 2 hours in the afternoon
  • pay special attention to your diet (no harmful products and alcohol)


After a full recovery, you can start training. Begin with light exercise and gradually increase the intensity and weight to normal working.


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